WWW.gratitude

A simple way to cultivate ‘the attitude of gratitude’ is to:

1. Write down What Went Well (www.) in your day or week (you can do your www. each day, or you can do it once per week – it’s up to you, the main thing is to make it work for you so the practice remains fresh and powerful for you).

2. Write about 3-5 www.’s

3. Write the cause for each www.

4. Record your www.’s in the medium of your choice … This might be an actual ‘Gratitude Diary’, a simple ‘Gratitude List’ (eg on your fridge), In a ‘Gratitude Box’ (thanks Ruby!), or an electronic device ( eg phone, computer – yes there are Apps for this). If writing doesn’t work for you then make a mental note, or spend some quiet time contemplating on the objects of your gratitude.

5. Get in the habit of practicing your gratitude at a regular time of the day(eg just before going to bed) or week(eg Sunday night).

6. When you are doing your www.s allow and open yourself to experience the warm and positive feelings and sensations that arise when we engage with gratitude.

7. Every now and then look over your www.’s and the causes of these … and begin to notice the patterns that are present. Perhaps you will notice that certain things tend to inspire gratitude in your life?

Let me know how this practice goes for you and if you have any other tips you’d like to share!

References: Lyubomirsky (2007); Grant & Leigh (2010); Eades (2009); Seligman and colleagues (2005).